CrossFit – Thu, May 28
General Warm-Up
2:00 Cardio Choice
–
:15/:15 Passive Hang + Active Hang
:10 Hollow Hold
5 Slow Tempo Goblet Squats
5/5 Single Arm Kettlebell Bent Over Row
–
:10 Hollow Rocks
5 Slow Tempo Goblet Squats
5/5 Single Arm Kettlebell Bent Over Row
Specific Prep
6 Pause Front Squats (Empty Barbell From the Rack)
10 Dual Kettlebell Gorilla Rows @ warm-up loads
4 Pause Front Squats @ 40% of 1RM Front Squat
8 Dual Kettlebell Gorilla Rows @ working loads
Build to Starting Load on Paused Front Squat
15:00 EMOM:
Minute 1: 6 Pause Front Squats (21×1 Tempo)
Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows
Minute 3: Rest
Loading:
Front Squat at 60-65% of 1RM Front Squat
Dual KB Gorilla Row: 2 x 53/35lb, 24/16kg
Score = Front Squat Loading
Tempo is 2-count eccentric, 1-second pause at the bottom, fast concentric driving through the elbows, 1 reset breath at the top. Athletes should select a load that allows them to hold position through the pause on every rep. The Gorilla Row should be performed with full range, flat back, and alternating arms with control, not speed.
Modifications:
Level 1: Minute 1: 6 Goblet Squat Pauses with Kettlebell or Dumbbell at light to moderate load, focusing on upright torso and full depth. Minute 2: 12 Kettlebell or Dumbbell Gorilla Rows
Hotel Gym / Travel: Minute 1: 6 Pause Dumbbell Goblet Squats (21×1 Tempo). Minute 2: 16 Dual Dumbbell Alternating Gorilla Rows
1 Partial Wall Walk + 1 Wall Walk
6-8 Toes to Bar (Elevator Progression), building to modification for the day
25 Double Unders / :20 DU practice / 40 Single Unders
Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before “Shimmer” begins.
For Time
5 Rounds:
1-2-3-4-5 Wall Walks
10 Toes to Bar
50 Double Unders
Wall Walk: 10-in from the wall
Specific Note about workout structure:
Round 1: 1 Wall Walk + 10 Toes to Bar + 50 Double Unders
Round 2: 2 Wall Walks + 10 Toes to Bar + 50 Double Unders
Round 3: 3 Wall Walks + 10 Toes to Bar + 50 Double Unders
Round 4: 4 Wall Walks + 10 Toes to Bar + 50 Double Unders
Round 5: 5 Wall Walks + 10 Toes to Bar + 50 Double Unders
Score = Time
Goals: 5:00-7:00
Time Cap: 8:00
Stimulus: Midline Endurance / Grip Interference
RPE: 7.5/10
Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.
Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.
Level 2:
5 Rounds:
1-2-3-4-5 Wall Walks
8 Toes to Bar or 12 Alt Toes to Bar
40 Double Unders
Wall Walk: 20-in from the wall
Level 1:
5 Rounds:
1-2-3-4-5 Wall Walks
8 Hanging Knee Raises or Kipping Knee Raises
75 Single Unders or :30 Double Under Practice
Wall Walk: 30-in from the wall
Masters 55+:
5 Rounds:
1-2-3-4-5 Wall Walks (to comfortable height, 10-15in from wall)
10 Alternating Toes to Bar
40 Double Unders or 80 Single Unders
Wall Walk: 20-in from the wall
Competitor:
5 Rounds:
1-2-3-4-5 Wall Walks
15 Toes to Bar
75 Double Unders
Wall Walk: 10-in from the wall
Hotel Gym / Travel:
5 Rounds:
1-2-3-4-5 Wall Walks or 2-4-6-8-10 Inchworm Push-Ups
10 V-Ups
50 Double Unders or 75 Single Unders
For Quality:
3 Sets
Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)
:30 Shoulder Extension Stretch
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:
– Supine Supinated Reach: Palms up, ribs down, weight assists range, Long exhales
– Shoulder Extension Stretch: Pain-free range only, control eccentrics, use stretch if needed
– Pigeon Pose: Square hips as tolerated, Stay tall before folding, Calm nasal breathing
For Quality:
4 Sets:
1:00 Elevated Plank w/ Weight Belt, Moderate
50/50ft (15/15m) Single Arm Kettlebell Overhead Carry, Moderate
